Programming v. 01

So, soon a new year is upon us once again and so is also a new week of training. But, mind you, there are no classes Monday or Tuesday. Even so, you are free to take matter into your own hands! This week's classes will focus on gymnastics which is part of these coming weeks' focus, but more on that subject later.
Here you have it! Enjoy! 

Måndag | Monday

GYMNASTICS
Handstand Push-ups
A. 10 minutes practice

B. HSPU:
%: 80,40,20,10
- Rest between sets so you can do them unbroken

CONDITIONING
20-minute AMRAP, of:
5 HSPU
15 Pull-ups
30 Push-ups
45 Air Squats

RX Class 
 

Tisdag | Tuesday

CLEAN AND JERK
E90S x 10
1st: 5 Squat Cleans
2nd: 5 Power Jerks
3rd: 5 Squat Cleans
4th: 5 Power Jerks
...
- Weight shouldn't be heavier than that you can do all 5 reps consecutively and with good form

CONDITIONING
E3MOM x 5, of:
60 Double-Unders
6 Bar-facing Burpees
3 Squat Clean and Jerks
- Choose weight for the clean and jerk yourself. No touch and go. As heavy as form allows. 

Onsdag | Wednesday
 

GYMNASTICS
Pull-ups
A. 10 minutes practice

B. 10-minute EMOM, of:
Even: 10 Wallball Shots, 9/6 kg 
Odd: 30-40% of max Pull-ups

CONDITIONING
3 rounds for time, of:
250/200 m Row
5 Pull-ups
10/7 Cal Assault Bike
5 Pull-ups
60 Double-Unders
5 Pull-ups
Rest 3 minutes

Torsdag | Thursday

SNATCH
10-minute E2MOM, of:
5 Squat Snatches
- Weight shouldn't be heavier than that you can do all 5 reps consecutively and with good form

SNATCH PULL
5x2 @ Around your 1RM

CONDITIONING
A. 3 rounds for time, of:
5 Squat Snatches, 42.5/30 kg
10 Alternating Lunges, 42.5/30 kg
15 Sit-ups
Timecap: 4 minutes

Rest 5 minutes

B. 3 rounds for time, of:
5 Thrusters, 42.5/30 kg
10 Deadlift, 42.5/30 kg
15/11 Cal Row
Timecap: 4 minutes

Fredag | Friday

GYMNASTICS
Toes To Bar
A. 10 minutes practice

B. 4-minute AMRAP, of:
Toes To Bar
- Has to be done in unbroken sets of 40% of your max

CONDITIONING
E4MOM x 5, of:
5 KB Clean and Jerk, left arm, 20/12 kg
5 KB Clean and Jerk, right arm, 20/12 kg
10 Toes To Bar
5 DB Power Snatches, left arm, 22.5/15 kg
5 DB Power Snatches, right arm, 22.5/15 kg

DICTIONARY

EMOM:  Every minute on the minute


AMRAP:  As many rounds as possible

WOD:  Workout of the day

STRENGTH: The quality or state of being physically strong. 

CONDITIONING: Make a person fit and healthy.

BARBELL: A long metal bar to which discs of varying weights are attached at each end, used for weightlifting.

PLYOMETRICS: A form of exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength.

PRACTICE: Repeated exercise in or performance of an activity or skill so as to acquire or maintain proficiency in it.

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